Archive for the ‘Uncategorized’ Category

12-23-14

Posted: December 24, 2014 by Tangletowncrossfit in Uncategorized

Weighted Pullups 1-1-1-1-1 Handstand Balance 15 min AMRAP: Partner WOD 250 m row Max rep push ups 1 person rows a 250 while the other does max rep pushups. Once 250 is up, switch! Keep track of meters and Pushups!

12-22-14

Posted: December 22, 2014 by Tangletowncrossfit in Uncategorized

Dl 3-3-3-3-3 Jerks 1-1-1-1-1 “Annie” 50-40-30-20-10 Double Unders Situps

12-20-14

Posted: December 21, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength “Randy” 75 Power Snatches 75/55

12-19-14

Posted: December 19, 2014 by Tangletowncrossfit in Uncategorized

Push Press 3xMax Reps at 70% 1RM WOD: “Angie” 100 Pullups 100 Pushups 100 Situps 100 Air Squats

12-18-14

Posted: December 19, 2014 by Tangletowncrossfit in Uncategorized

Front Squats 4-4-4-4-4 WOD: 9-7-5 Thrusters 135/96 KB Swings 70/53 Holiday Schedue: 12/22-1/2 No 5 a.m. or Friday Open Gym Classes Wed, 12/24 & 12/31 5:30 a, 9:30 a and Noon Thurs, 12/25 CLOSED Thurs, 1/1 9:30 a.m. ONLY Friday 12/26 & 1/2 9:30a & Noon Saturdays Normal Schedule

12-17-14

Posted: December 17, 2014 by Tangletowncrossfit in Uncategorized

Bench Press & Bent Over Rows 5-5-5-5-5 WOD: 800 m row 20 T2B 20 Dead Lifts 225/155 3 Min Rest 600 m row 15 T2B 15 DL 2 Min Rest 400 m row 10 T2B 10 DL

12-16-14

Posted: December 17, 2014 by Tangletowncrossfit in Uncategorized

SKill WOrk: Dec Goal & Dus WOD: 4 rds 1 length of OH Walking Lunges 35/25 20 Box Jumps 24/20 15 Wall Balls 20/14 10 HSPU

12-15-14

Posted: December 15, 2014 by Tangletowncrossfit in Uncategorized

Mobility & Skills for WOD “Bear Complex” 5 sets of: 7 rds Power Clean Front Squat Push Press Back Squat Push Press 1 set=7 rounds, without resting the bar on the floor Goal: Reach the max weight for the complex on the 5th set No time component. Rest as needed between sets but manage your […]

12-13-14

Posted: December 13, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength 8 min odds: Max reps Wall Balls 20/14 evens: Max Reps Situps 4 min rest 8 min odds: Max reps dus evens: Max reps pushups

12-12-14

Posted: December 13, 2014 by Tangletowncrossfit in Uncategorized

Pull-up & Pistol Work WOD: 15 Min AMRAP 50 Cal Row 40 OTB Burpees 30 GTO 135/95 20 Thai Squats L/R=1 10 C2B Pullups